Tag: Self-care

Break Old Habits With Mindful Awareness

Did you know you have the power to change the physical structure of your brain, just by being more aware of how you talk to yourself, the quality of your thoughts & paying more attention to your breath?

Enter mindful awareness…

Would you talk to someone the way you talk to yourself? If you saw someone smash their knee into a coffee table would you say, you’re a clumsy idiot? My guess is no. If someone you loved didn’t get the promotion they were hoping for would you say, of course you didn’t, you’re not smart enough, you’re not good enough, you don’t deserve it? I’m gonna go with a hell no on this one unless you’re a monster!

Why do we talk to ourselves this way? Does it have something to do with the way we were raised? Or the way others have treated or talked to us? Is it so ingrained in us that we can’t help ourselves & it just comes out? No matter where this self-critical dialogue came from there’s hope. 

You have the power to change your experience with life’s stressors, anxieties, trauma & painful or depressing events & it’s easier than you think. Bonus, you can change the structure of your brain just by changing the conversation you have with yourself about your daily experiences. 

It’s this simple 👇🏽

Depressed Experience = Something caused me to feel depressed. This is an opportunity to learn more about myself; what makes me tick, what makes me happy, what makes me sad, what I need more of & what I need to let go of? This is an opportunity to learn…  

Stressful Experience = Being late is stressful. If I left earlier it would give me more time to combat the unknown & heavy traffic. If I leave earlier & plan better I will be less stressed. This is an opportunity to learn…

If you can implement this simple change in your daily conversations with yourself you have the opportunity to:

👉🏽 Break old/bad habits & build new ones

👉🏽 Develop healthier awareness & understanding of stressful/painful experiences

👉🏽 Learn & grow from stressful/painful experiences

👉🏽 Build a more loving relationship with yourself, which will help you…

👉🏽 Build better relationships with others

👉🏽 Open your mind to new coping mechanisms/perspectives

👉🏽 Rewire the brain’s neural pathways  

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email jenna@yoginest.com

Healing Trauma Requires Consistency – Try This 6-Week Consistency Challenge

How would you define trauma?

I bet everyone has a slightly, if not drastically, different definition of trauma or opinion of what a truly traumatic experience would be. 

Merriam-Webster defines trauma as; an injury (such as a wound) to living tissue caused by an extrinsic agent; a disordered psychic or behavioral state resulting from severe mental or emotional stress or physical injury; an emotional upset; an agent, force, or mechanism that causes trauma.

I would without a doubt describe what the world is going through as traumatic. I’m familiar with trauma, I’m a survivor myself & I coach my clients through past & present traumatic experiences via mindfulness, meditation, mindset coaching & yoga. 

No matter what your definition might be there’s 1 thing I know for sure; healing, growth & change require consistency. 

A consistent healing practice makes ALL the difference & right now we all could use a dose of consistency in our lives. The world feels like it’s gone mad and it’s hard to grasp or wrap your head around.

So here’s my challenge for you…

1st – Ask yourself what helps you find peace, calm & healing in times that feel overwhelming, painful, or traumatic? Make a list, of let’s say 10-20 things that elicit the above mentioned feelings. It might be therapy, a support group, meditation, going for a walk, taking a bath, journaling, talking to someone you love, the possibilities are endless.

2nd – Commit to incorporating at least 6 of these things into your schedule. Feel free to do more, but don’t do less than 6. I want you to actually put it on your calendar, like you would a meeting for work or an appointment with your doctor. Each week, for 6 weeks, I want you to do at least 1 thing from your list that brings balance, consistency, peace, calm & healing back into your life. 

You’d be surprised how healing a little consistency can be, how “normal” it can make you feel when the world around you is everything but, how much more balanced you’ll feel when you incorporate even 1 thing into your schedule that makes you feel a little less like you’re spiraling & are lacking control over traumatic experiences that are no fault of your own. 

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email jenna@yoginest.com

Present code COVIDAUG2020 to pay what you can for the entire month of August – We’re here to make health & wellness accessible for all. 

7-Day Challenge – Daily Self Check-In – Day 2

This is day 2 of the daily self check-in we’re doing this entire week. I’m here to help you remember to check in with yourself, both physically & mentally, to see how you’re feeling today and to assess what you need to do for yourself so you can be more mindful, healthy and happy. 

⁠So stop what you’re doing right now, take a deep breath, and ask yourself, how am I? How do I feel? What do I need? ⁠

⁠Today’s mindfulness tip is to breath it out! Deep breathing is the most underrated stress & anxiety reliever of all time, lol 😂 and it works so well. I’d love for you to try this right now. If you can’t do it right now save this post and come back to it later. I promise it will make you feel better. ⁠

⁠Just do 3 quick breaths and then you can carry on with your day. Inhale through your nose and exhale through your mouth…⁠

⁠Inhale, exhale…⁠
Inhale, exhale…⁠
One more time, Inhale, exhale.⁠

⁠That’s it, it’s that simple. I’ll see you tomorrow, I hope you’re having a good day.

For the entire month of May I am offering new clients the opportunity to pay what you can for virtual coaching sessions in meditation, mindfulness, breathwork & yoga. Now more than ever we need to make sure we’re taking care of ourselves both physically & mentally. I’d love to help you through this incredibly hard time. You can sign up for your FREE consultation below. Be well & take care of each other ❤️

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email jenna@yoginest.com

Mindful Morning/Evening Guided Writing Prompts

Try this simple writing prompt as a way to incorporate more mindfulness into your daily routine. Guided self-inquiry writing prompts like this can help you start your day out right & end your day with more calm & peace of mind ❤️

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email jenna@yoginest.com

What Is Mindfulness, Anyway?

Mindfulness is the practice of cultivating moment to moment nonjudgmental awareness into your daily routine. Mindfulness can help to reduce stress & anxiety and bring balance and peace into your life. ⁠

⁠“Mindfulness is like that—it is the miracle which can call back in a flash our dispersed mind and restore it to wholeness so that we can live each minute of life.” – ⁠Thich Nhat Hanh⁠

⁠When working with clients I specifically focus on mindfulness & meditation techniques that allow them to bring attention to whatever is coming up for them physically & mentally in their day-to-day lives without trying to change, manage, or shape their experience. The goal is to observe & let it be. Eventually this practice will lead you to greater knowledge about the root cause of these feelings & emotions. Once you get there, you’ll have a full mindfulness toolbox to reach into. These tools, along with your hard work, will allow you to begin to heal.⁠

⁠An easy way to bring mindfulness into your daily life is to ask yourself some simple questions every day. Guided writing prompts can help you track patterns in your life that might go unnoticed without closer attention. I’ve listed some below to choose from but you can also purchase journals with built in prompts online. The one I’ve used the most is:⁠ 📚The Five-Minute Journal⁠.⁠

⁠Until you find a method that works best for you, here are some questions to get you started ❤️  ⁠

⁠START OF DAY 🌞⁠
🧐Choose three words to describe your current state of mind?⁠

⁠🧐If your body could talk to you right now, what would it say? What does it need?⁠

⁠🧐If your feelings & emotions could talk to you right now, what would they say? What do they need?⁠⁠⁠

⁠🧐What are you most looking forward to today?⁠

⁠🧐What small thing can you do to make today better? ⁠

⁠⁠⁠END OF DAY 🌜🌛⁠
🧐List 3 things that brought you happiness today? ⁠

⁠🧐What’s 1 lesson you can take away from the experiences you had today?⁠

⁠🧐How could you have made today better?⁠

⁠🧐What can you do right now to prepare yourself, physically & mentally, for whatever you have planned for tomorrow?

For the entire month of May I am offering new clients the opportunity to pay what you can for virtual coaching sessions in meditation, mindfulness, breathwork & yoga. Now more than ever we need to make sure we’re taking care of ourselves both physically & mentally. I’d love to help you through this incredibly hard time. You can sign up for your FREE consultation below. Be well & take care of each other ❤️

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email jenna@yoginest.com

Photo @jessicaczarneckiphoto